WOD for Friday, Aug 09, 2019

Strength 09-08-2019

1) Close Grip Floor Press: 5-4-3-2-1+. Rest 2:00

  • Build to a 1RM – 1+ = 3-4 singles above 90% i.e. 90% x 1, 95% x 1, 97% x 1, 101% x 1.
  • Option: Build to a moderate set of 3 only adding weight if form permits.

Conditioning 09-08-2019

AMRAP 12:00
10 C2B Pull-ups
20 Push Press (42.5/30kg)
200 Meter Run / 250m Row / 250m Ski / 1 x Stairs

Extra Credit 09-08-2019

Shoulder Circuit #2: 3 x 10-15 ea. Rest 60s

Open Gym

Make a note of your achievements in 'Open Gym'

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